5 Day Split: Warrior Mode

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 56
MONDAY CHEST:
-Barbell Bench Press (3 x 8-10, 4-6, 12-15)
-Weighted Dips (3 x 6-8)
-One Arm Incline Dumbbell Press (2 x 5 per side)
-SUPER SET Hand Release Push-ups + Bosu Push-ups (2 x 10)
-Svend Press CLUSTER
-Cable Crossovers AMRAP

TUESDAY LEGS:
-Front Squat (3 x 8-10, 4-6, 12-15)
-Romanian Deadlift (3 x 6-8)
-3-D Lunges (2 x 5 per side)
-SUPER SET Dumbbell Step Ups + Cossack Squats (2 x 10)
-Leg Press CLUSTER
-Bridge Curl AMRAP
-Standing Calf Raises (1 x failure with body weight)

WEDNESDAY BACK:
-Weighted Pull-ups (3 x 8-10, 4-6, 12-15)
-Seated Cable Row (3 x 6-8)
-Kneeling One Arm Pull-down (2 x 5 per side)
-SUPER SET Straight Arm Pull-down + Renegade Rows (2 x 10)
-Zeus Rows CLUSTER
-Superman AMRAP

THURSDAY SHOULDERS:
-Military Press (3 x 8-10, 4-6, 12-15)
-Dumbbell High Pull (3 x 6-8)
-Cable Front Raises (2 x 5 per side)
-SUPER SET Dumbbell Push Press + Cable W Raises (2 x 10)
-Lateral Raises CLUSTER
-Face-pull AMRAP

FRIDAY ARMS:
-Close Grip Dumbbell Press (2 x 6)
-Dumbbell Curl (2 x 6)
-Reverse Grip Push-down (2 x 15)
-Reverse Curl (2 x 15)
-Skull Crusher CLUSTER
-Hammer Curl CLUSTER
-SUPER SET Dumbbell Kickbacks + Dumbbell Spider Curl (2 x 10)

*OPTIONAL* SATURDAY ABS:
-Landmine 180 (3 x 8-10, 4-6, 12-15)
-Dragon Flag (3 x 6-8)
-Get-up Thrusts (2 x 5 per side)
-SUPER SET Cable Wood Chops + Windshield Wipers (2 x 10)
-Pikes CLUSTER
-Banded Punches AMRAP
 
Top